Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...

Rx-delta, scaled-straight 4 rounds 100 meters of each Run Row Run Ski then three rounds of 200 m of each Then two rounds, 300 m of each Then one round 400 m of each

5 round-building sets 9/9 single arm rows 6 bench presses 30 second hollow hold 3 round-building sets Max chin ups 10 hammer curls Max push-ups 10 db skull crushers Conditioning Mixed tabata Seated db cleans Dips

5 rounds-Buioding sets 3/3 alternating jumping lunges 6 back squat 9/9 russian twists 3 rounds-building sets 10/10 single leg hip thrust 8 db leg curls 6 heal elevated goblet squats Conditioning 2 rounds 45 second bike sprint-High gear 15 second rest 45 second max air squats 15 second rest 200 meter run Rest Round two begins at four minute, mark

50 minute clock Buy in 1 mile run Then AMRAP In remaining time Two Burpee box jumps 200 m run Two Burpee box jumps 20 foot sled push 20 foot sled pull Two Burpee box jumps 20 sandbag, reverse lunges

Circuit On whiteboard

Strict press-Heavy 9 Then 3 rounds 9 double kb rows 100 ft farmers carry 6 strict presses Max hand release push ups Mixed tabata Left arm dumbbell snatch Right arm dumbbell snatch Mountain climbers Extra 50 barbell curls 50 dips

Front squat-Heavy 9 Then 3 rounds 9 strict toes to bar 6 front squats Conditioning 3 rounds or 12 minutes 400 m run 10 burpee box jumps 20/20 split squats

4 rounds With a partner 10/10 med ball chest passes 50/50ft single arm bottoms up waiter carry 4 rounds With a partner 10/10 overhead passes 100/100ft farmers carry-AHAP Bench press-1x5 with pause, 1x20 Then build a heavy 3 Then 3x1@90-100% 1/2 tabata-pull ups 1/2 tabata-Cuban presses 1/2 tabata-Kb high pulls 1/2 tabata-db pinch presses

4 rounds- building sets 2 box jumps for height 20 second Superman hold 20 second hollow hold 4 rounds-Building sets 2/2 alternating jumping lunges 20/20 second side plank Back squat-heavy 3 Amrap 10 100 m run 10 wall ball *Hyrox athletes Target 8-10 rounds

Circuit Workout is posted at Gym

Today’s results and tomorrow tomorrow’s workout

In 40 minutes As many meters as possible RX-solo Scaled-I go you go Run row, ski or bike in any orderfor as many meters as you can possibly accumulate Post scores